Spring is definitely here and it is a season of new
beginnings. There are lots of physical changes happening here at the “J’. Stay tuned as all of these wonderful new
upgrades start revealing themselves. Another big change is the retirement of Michael Cohen, our Executive
Director, who has been in the community and at the JCC for over 45 years. Mike has created a culture around here that
is hard to beat. He is also someone who
has shown me unbelievable encouragement and support. He is a man of integrity and compassion and an
inspiration. On a personal level, Mike has always been very involved in Sports
and Fitness. Last year he competed in
the Alcatraz swim and he is frequently seen running the streets around the JCC
training for his latest half marathon. Although we have a wonderful new CEO, Betzy
Lynch, starting in September, Mike will be greatly missed. I hope you will join me on May 20th
at the Special Edition JCC Patron party where we will be honoring and
celebrating Mike for his extraordinary contribution to the “J” and our
community. Learn more and register at: http://www.lfjcc.org/about/patronparty.aspx.
Bladder Matters: Treatment
Options for Bladder Disorders
More than 25 million Americans live with an uncomfortable
condition known as urinary incontinence, or loss of bladder control. Urinary
incontinence symptoms range in severity. Stress urinary incontinence is the occasional small leakage of urine
while laughing, coughing or sneezing. Urge incontinence is a sudden and nearly
uncontrollable need to urinate immediately.
Often, people with incontinence are embarrassed to talk
about their symptoms or seek help. However, both stress and urge incontinence
are common problems, and there are numerous successful treatments available.
Men may experience incontinence as a result of an enlarged
prostate, aging, or other causes, but 75 to 80 percent of those affected are
women. For most women, a combination of
several factors leads to bladder issues. The top risk factors include excessive
weight gain, increasing number of pregnancies, the manner in which the baby was
delivered, family history, advancing age and, lastly, ethnicity.
Treatment for bladder issues depends on individual health
and severity of symptoms. Most bladder conditions can be handled by primary
care physicians, general gynecologists or urologists. More complex and severe
issues may be referred to a urogynecologist. These are specialists who have
undergone additional years of training
“Asking our patients about urinary leakage is an important
part of overcoming the embarrassment that women feel about discussing these
issues,” says Varuna Raizada, M.D., a urogynecologist with Scripps Clinic La
Jolla and Rancho Bernardo. “Our first step is to have an in-depth conversation
about the condition and how it affects the patient’s quality of life, and then
perform a thorough exam. Sometimes simple office-based testing may be
With many patients, Dr. Raizada recommends starting with
exercises they can do themselves to strengthen the pelvic floor muscles. Kegel
exercises, for example, involve repeatedly contracting and relaxing the muscles
that help support the pelvic floor. Physical
therapy may help as well. A physical
therapist trained in pelvic floor rehabilitation may use various therapies,
including targeted exercises and biofeedback, to restore the pelvic floor
muscles to their proper function.
If these treatments aren’t successful, medications and
surgical procedures can help. It’s
important to work with a knowledgeable physician who can determine the best
treatment for you.
Bladder Matters: Learn About the Importance of Bladder Health
Friday, April 21, 11:30-12:30 p.m.
Join Scripps Clinic obstetrician and urogynecologist Varuna Raizada, MD, to learn more about maintaining bladder health. Dr. Raizada, who specializes in female pelvic medicine and urogynecology, will discuss:
· Common bladder conditions affecting women
· Simple ways to improve bladder function
· Ways to prevent bladder problems in the future
These lectures are FREE and healthy refreshments will be provided. However, seating is limited and registration is required. To register, please call 1-800-SCRIPPS (727-4777).
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Exercise of the Month
Starting Position: Stand in a split-stance position holding a dumbbell with both hands wrapped around the dumbbell handle. Brace your torso by contracting your abdominal/core muscles. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine.
Maintain these engagements throughout the exercise.
Upward Phase: Exhale. Slowly press the dumbbell overhead. Straighten your elbows until your arms are vertical to the floor. You elbows are pointing forward and are straight but not locked. The dumbbell should be positioned directly over your head with your palms facing upwards and the dumbbell hanging vertically from your palms. Maintain your balance. Do not change the position of your head, torso, upper arms, wrists or feet.
Downward Phase: Inhale. Bend your elbows in a slow and controlled manner, lowering the dumbbell behind your head. Do not allow the upper arms to move. Continue to bend the elbows to a 90 degree bend or until your upper arms begin to move backward. Do not make contact with the back of your head. Do not change the position of your head, torso, upper arms, wrists or feet. Slowly straighten the elbows and return to start position. Repeat.
Attempt to keep your upper arms vertical to the floor throughout the exercise and your elbows shoulder-width apart.
Balanced Mind Meditation Center Calendar
Recipe of the Month
Squash-Apple Soup with Thai Red Curry
The colorful kings of the winter garden, squash of all types are packed with beta-carotene and other vital nutrients. Plus, they taste divinely buttery and sweet. Salvador has grown many varieties of squash at Tres Estrellas over the years, but has settled on acorn and butternut (with the occasional pumpkin) as the most practical for kitchen use.
Thai curry paste gives a tiny zing of spice to balance the sweetness of the soup. For a very special occasion, you could serve the soup in hollowed out miniature pumpkins or small squash.
2 teaspoons olive oil
1 small butternut squash, peeled, seeded, and cubed (about 4 cups)
1 apple, cored, peeled, and diced
2 leeks, white part only, washed and sliced
1 small carrot, peeled and sliced
½ stalk celery, finely chopped
1 tablespoon chopped fresh basil
2 teaspoons Thai red curry paste (see Note)
4 cups basic Vegetable Stock
2 cups water
1 tablespoon brown sugar
2 teaspoons sea salt, or more to taste
Thinly sliced chives
Thin strips of orange zest (optional)
1. In a 4-quart saucepan, heat the olive oil over medium heat. Add the squash, apple, leeks, carrot, celery, and basil and cook, stirring often, until the vegetables are softened; do not brown. Add the curry paste and cook, stirring constantly, for 1 minute. Add the stock, water, brown sugar, and salt. Reduce the heat to medium-low and simmer for 45 minutes, or until the vegetables are very soft.
2. Cool for 30 minutes, then, in a blender or in the bowl of a food processor. Puree until absolutely smooth.
3. Reheat and taste for seasoning, adding salt if needed. Serve very hot, with a sprinkling of chives and the orange and zest, if desired.
Note: Thai red curry paste tastes nothing like Indian curry. Sold in small jars, the paste is pungent and quite spicy, and it will last months in the refrigerator
Ask the Trainer
Question Of The Month
I just started working out. How long will it take me to get results?
The more consistent you are with your exercise and nutrition, the faster you will notice body composition changes. However, within the first few weeks of training you should notice some positive changes in your sleep, mood and energy level.
Jacobs Fitness Center Hours
Monday – Thursday: 6:00 am – 9:00 pm Friday: 6:00 am – 5:00 pm Saturday: 8:30 am – 5:00 pm Sunday: 8:30 am – 5:00 pm